Pot Lemon White Bean Soup

🛒 Ingredients

• 2 tablespoons olive oil

• 1 medium onion, finely chopped

• 2 carrots, diced

• 1 red bell pepper, diced

• 2 cloves garlic, minced

• 1 teaspoon dried oregano

• 1 teaspoon smoked paprika

• ½ teaspoon turmeric

• ¼ teaspoon black pepper

• ½ teaspoon salt (adjust to taste)

• 4 cups vegetable stock

• 2 cans (400 g each) white beans (cannellini or navy beans), drained and rinsed

• ½ cup sweetcorn (fresh or frozen)

• Zest of 1 lemon

• Juice of 1 large lemon

• ½ cup full-fat coconut milk or light cream

• A handful of fresh parsley or coriander, chopped

• Optional: red chilli flakes for heat

 Instructions

1. Heat olive oil in a large pot over medium heat.

2. Add onion, carrots and red pepper. Cook for 6–7 minutes until soft.

3. Stir in garlic, oregano, paprika, turmeric, salt and black pepper. Cook for 1 minute.

4. Pour in the vegetable stock and bring to a gentle boil.

5. Add white beans and sweetcorn. Reduce heat and simmer for 15 minutes.

6. Lightly mash some of the beans using a spoon or potato masher to thicken the soup.

7. Stir in lemon zest, lemon juice and coconut milk. Simmer for 5 more minutes.

8. Taste and adjust seasoning.

9. Remove from heat and garnish with fresh herbs and chilli flakes.

 Benefits

• High in plant protein and fibre

• Supports digestion and gut health

• Boosts immunity with vitamin C from lemon

• Naturally gluten-free and vegan

• Low in fat and highly filling

 Tips

• For extra creaminess, blend one cup of the soup and return it to the pot.

• Serve with crusty sourdough or whole-grain toast.

• Add spinach or kale in the last 2 minutes for extra nutrients.

• Store in the fridge up to 3 days or freeze for 2 months.

Short History

White bean soups are a cornerstone of Mediterranean and Southern European cuisine, traditionally cooked with olive oil, garlic and fresh herbs. Lemon was often added as a natural preservative and flavour enhancer.

 Expanded Background

In coastal Mediterranean regions, white beans have long been considered a staple due to their ability to store well, provide affordable protein and pair beautifully with citrus fruits such as lemon. During winter months, families prepared hearty bean soups flavoured with seasonal vegetables and herbs. Lemon was not only used for taste, but also believed to refresh the body after heavy meals. This modern version respects that heritage while using coconut milk to offer a dairy-free creamy texture suitable for vegan and lactose-sensitive diets.